Benefits of Water: The Ultimate “Miracle” Drink

 

Registered Dietitian Tori gives us the lowdown on water.

 
 
 
Benefits of water

You know how celebrities are always like “yeah, I just drink a lot of water” whenever someone asks them about how they have such amazing skin? As much as we wanna call “bull shit” (like, there’s def more than water going on there…), turns out, there’s actually something to drinking lots of the stuff on the reg.

How Much Do I Need?

Water makes up 60% of your body weight, and a whopping 75% of your brain and muscles are water!  Daily water needs vary based on age, sex, environment, and physical activity. The Adequate Intake (the recommended average daily intake level assumed to ensure nutritional adequacy) recommendation for American women is 2.7 L (91 oz or about 11 cups) or water a day.  


Tori recommends ah.mi members drink 3L (~100 oz or about 13 cups) of water a day, especially when working out or in hot weather conditions, because they’re getting their sweat on at least 3x a week. 

The Good

Drink up, because water does a lot!

  • Helps facilitate metabolism of nutrients 

  • Maintains blood volume and electrolyte balance

  • Gets rid of body waste

  • Regulates body temperature

  • Lubricates joints

  • Gives skin that added glow we all want

The Bad

Your body primarily loses water in sweat, urine, and feces (and by breathing!). 

Lack of water can lead to dehydration, which can cause fatigue, mental fog, electrolyte imbalances ,and even loss of consciousness.

Tips for Success

  • Set a water intake goal for the day (Tori recommends 3L a day)

  • Carry a water bottle with you, and know how many times you need to refill it to reach your goal (refill your Orez water bottle 5x a day)

  • Drink water before, during and after you exercise to stay ahead of the game and optimize your workouts

  • Have a glass of water with every meal and in between meals

  • Drink it hot, cold or room temp...your choice

  • Add lemon, lime, cucumber, mint or your fave fruit for flavor

  • Try sipping it through a straw 

  • Coffee, tea, broth, sparkling water, fruit and vegetables count towards your total fluid intake for the day. Fruits and veggies are made up of about 95% water!

  • Try to consume the majority of your water during the day so you aren’t up all night peeing

  • ...and when you are peeing, check out your urine. You’re probably in good shape if its light yellow or colorless

References

Carr TP, Gropper SS, Smith JL. 2018. Advanced Nutrition and Human Metabolism, Seventh Edition. Boston, Ma. Cengage Learning.

Hydration: Why it's so important. American Academy of Family Physicians. https://familydoctor.org/athletes-the-importance-of-good-hydration/. Accessed July 13, 2017.

Water & nutrition. Centers for Disease Control and Prevention. https://www.cdc.gov/healthywater/drinking/nutrition/index.html. Accessed July 12, 2017.


 
Mónica Lara